Announcements
SATURDAY WORKOUT TIME CHANGED TO 9:00AM
CrossFit Montgomery – CF
GENERAL WARMUP
ROWING + RUNNING
200-m run (100m Out-and-back).
-then-
:30 row – Keep the chest up and return the arms while the legs are straight.
:30 row – Keep the chest up and hold the end of each stroke for :01.
:30 row – Continue to hold for :01, but push/pull harder to make the fan “louder.”
:30 row – Continue to pull hard, but slowly return to the catch for the next stroke.
:30 row – Pull hard and SPRINT by returning faster for the next stroke. Aim for 32+ s/m.
Rest :10 between each row progression
SPECIFIC WARMUP
BARBELL MOVEMENT (10)
5 deadlifts Flat back, line of action
5 shoulder presses Straight bar path
5 push presses Upright torso
5 push jerks Hip extension
5 front squats Chest up, full depth
5 back squats Weight in heels, knees tracking toes
5 overhead squats Locked out arms
5 sumo deadlift high pulls Hip extension, timing
5 squat cleans Sound receiving position
BUILD UP (4)
1-2 rounds:
3 shoulder presses
3 overhead squats
3 sumo deadlift high pulls
3 push presses
3 front squats
3 squat cleans
3 push jerks
3 back squats
3 deadlifts
– Add load each set up to workout weight.
WORKOUT
()
9/11 (Time)
RX
2001-m run or row
11 shoulder presses (85/115 lb)
11 overhead squats
11 sumo deadlift high pulls
11 push presses
11 front squats
11 squat cleans
11 push jerks
11 back squats
11 deadlifts
2001-m run or row
INTERMEDIATE
2001-m run or row
11 shoulder presses (65/95 lb)
11 overhead squats
11 sumo deadlift high pulls
11 push presses
11 front squats
11 squat cleans
11 push jerks
11 back squats
11 deadlifts
2001-m run or row
BEGINNER
1000-m run or row
11 shoulder presses (35/55 lb)
11 overhead squats
11 sumo deadlift high pulls
11 push presses
11 front squats
11 squat cleans
11 push jerks
11 back squats
11 deadlifts
1000-m run or row
– If athletes begin the WOD with a row, they finish with a run and vice versa.
COOL DOWN
1 round:
:30 couch stretch/leg
:30 banded pull aparts
:30 leg swings/leg
:30 standing hamstring stretch/leg